Sam Watt | Personal Trainer in Leeds, West Yorkshire - Sam Watt Personal Training

VIDEO: Hill sprints to torch stubborn fat

10/12/2014

With just 7 days to go before competing in the NPA British BodyBuilding Finals, I decided to increase my workload to burn the miniscule bits of fat that remain on my body! Hill sprinting is a fabulous way to to do this as well as toning the hamstring and glutes, improving lung capacity and cardiovascular fitness. Just ensure you're sufficiently warmed-up - a light 5-10 minute jog, followed by bodyweight squats and lunges and 2-3 medium paced hill sprints - then you're good to go!

Following my chest and biceps workout I did eight 30 second all-out hill sprints with a couple minutes recovery. I then went for a 40 minute bike ride down the canal to complete my 3 hour workout. Sam

VIDEO: Fancy versus Basic exercises

8/3/2014

I constantly see people at the gym trying out funky new exercises that they either got from magazines or friends. Funnily enough the people I see with the best bodies tend to stick with the good old fashioned basic exercises that have worked and stood the test of time. Don't waste your time constantly trying out the latest fad exercises, simply stick to exercises we all know that works, keep perfect form and try to train past the pain barrier on all your working sets to get real results!

Though if you reach a plateau in your training, then by all means switch up some of your training or exercises.

Decent transformation within 4 weeks! Well done Claire

5/4/2014

Claire continues to make big improvements with her physique inside a month of commencing weight training. It's amazing the speed a body can change with the right weight training program, a correctly designed nutrition plan for that person, intense cardiovascular exercises and a client willing to work very hard. Well done again Claire!!

Pics below - after less than 3 weeks

Claire's superb 3 week transformation

4/19/2014

Claire came to see me just 3 weeks ago with aim of losing weight especially around her mid-section, tone up generally and to see results fast. She was doing a couple of 5km runs a week but no resistance training. I explained that if she followed my weight training, high intensity cardio & nutrition plans - designed specially for her and worked very hard she would expect to see fantastic results in less than a month. After our first session, which was a leg/butt workout - she was hardly able to walk for 3 days but came back for more....sorry Claire!

Our first training session was 3 weeks ago, she sent me these pics this evening, 19th April 2014, that's some transformation!

After seeing these results, she's even more motivated to stick to the exercise and nutrition programs and to keep on improving further. Well done Claire!!

Click link for AIJA's 3 WEEK TRANSFORMATION also

Click link for ONLINE TRAINING and NUTRITION PROGRAMS

My grocery shopping for fat loss

4/13/2014

You know the cutting diet is getting serious when the only 'cheat' item on the grocery list is the tin of pineapple!! You should have the seen the funny looks I was getting as I was checking this lot out - surrounded by all the other ready meals, no veg/fruit and sugary/high fat foods. I felt like I was the weird one!!!

After just 4 weeks Becki can now fit into old jeans

4/6/2014

My client of 4 weeks Becki sent me this message today. Though new to the gym environment I've pushed her hard and she has stuck very impressively to my nutrition plan, now the results are coming after just one month. Another satisfied client - well done Becki!!!

My list of oils....healthy fats are essential to your diet

1/29/2014

Here is a list of the 5 oils I used regularly. They are excellent sources of good fats which can help you to lose weight, lower your cholesterol, aid memory, reduce fatigue, balance your moods and depression! Some of the oils here are used for dressing and flavouring whilst others have a higher burn rate so can be used for sauteing

My goals for 2013 and 2014.....what are yours?

12/31/2013

My Aims for 2013 were......

Set-up as successful independent personal trainer - CHECK
Gym train at least 4x per week and improve my physique - CHECK
Learn more about nutrition and eat more healthily - CHECK
Compete in an endurance event - Tough Mudder - CHECK
Design and build own website and set-up a successful social media presence - CHECK

Action (not goals!) for 2014

Compete in and win my first ever body-building competition
Inspire as many people as possible to reach their fitness and health goals, whether weight-loss, toning, entering endurance events, competing in body-building or bikini competitions
Squat and Deadlift 300kg
Put on another 1/2 stone in muscle
Take some holidays! (Well deserved in my opinion after 2 year hiatus)

I expect to tick off every single one of these goals. What are you goals??

Happy New Year everyone!!!!

Happy soon to be 2014 to all my clients!!

12/27/2013

I just want to take time out to wish that my clients had a great Christmas and have an even better New Year. 2014 is going to be even better than 2013.

The goals are vastly different - from weight-loss, building fitness model physiques, competing on body-building stage or in endurance events, to strength building or just general fitness - we'll work together and I'll guide you through to your goals.

The journey isn't always easy but once you've reach your destination, it will definitely be worth it!

Sam

Question: Female getting too bulky lifting weights?

12/14/2013

A slender female at the gym says to me "....oh, but if I lift weights I don't want to get too bulky. My reply "...you can't get too bulky by just picking up a weight. Once you get to the size you're happy with:- 1) stop training so heavy so you can maintain your muscular size and 2) reduce the surplus of calories you were on needed to put on the muscle."

Just remember fat is bulky, muscle is lean!

VIDEO: My top 5 female exercise mistakes!

12/10/2013

My top five exercise mistakes females make at the gym. Either the form is bad, the weight is too light or both - either way you're not going to get the results you desire. Girls need to lift weights heavy enough to stimulate muscle breakdown, otherwise it's pretty much a waste of time. Don't worry about getting too muscular....most guys training regularly struggle to achieve this muscular look even though their ratio of testosterone (the muscle building hormone) is many times that of females. So it maybe worth consulting an expert like myself, even just for a few sessions, so you don't end up wasting years of your training doing the wrong things!

Below are links to two of my clients - Lucie and Emma lifting some serious weights, both toned and NOT bulky!

www.samwattfitness.com/1/post/2013/10/video-my-client-lucie-deadlifting-80kg-for-8-reps.html

www.samwattfitness.com/1/post/2013/10/video-tone-legs-bum-my-client-emma-sumo-deadlifting-65kg.html

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It will hurt........are you up for the challenge!?

11/18/2013

Important information on toxins when trying to lose weight or just feel better

10/26/2013

Do you want to lose weight more easily, feel less tired and bloated and have more energy? Try reducing the level of toxins in your body.

Toxins are stored in your fats cells, so when you lose weight the toxins seep into your system from these cells. This is why you can feel tired and lethargic especially on low fat diets. To compensate - your body tries to hold onto these fat cells to store these toxins...and the cycle continues. To break this cycle and help you lose weight more efficiently, try to limit consumption from the list below:

Sugar
Processed foods (including diet varieties)
Fizzy drinks (including diet varieties)
Artificial sweeteners
Alcohol
Excess caffeine

I'm not saying to avoid this list completely, just to limit the amount you consume to ensure you feel better and aid your weight loss goals. Sam